Help keep your group healthy and happy!
4
-
minutes warming up
19
-
minutes working out
Today's workout has five rounds each three minutes long. In each three minute window, you'll complete 5 Spiderman Push-ups per side (your choice to alternate or do all 5 on one side and switch), 10 Sit-ups, and 15 Goblet Squats. Then, whatever time is remaining in the three minutes, you'll complete as many Weighted Swings as possible. Rest 1 minute and rinse and repeat! You want to make sure you're getting a least 30-seconds of Swings.
3 Min Rounds
5 Spiderman Push-ups, per side
10 Sit-ups
15 Goblet Squats
Max rep Weighted Swings in the remaining time
5x
Rest 1 min in between each round
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Version
3 Min Rounds
5 Spiderman Push-ups, per side
10 Sit-ups
15 Air Squats
Bicycle Crunches in the remaining time.
5x
Rest 1 min in between each round
Have a question? Chat with your coach.
✅ Weights for Goblet Squats and Swing
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
19
-
minutes working out
Today's workout has five rounds each three minutes long. In each three minute window, you'll complete 5 Spiderman Push-ups per side (your choice to alternate or do all 5 on one side and switch), 10 Sit-ups, and 15 Goblet Squats. Then, whatever time is remaining in the three minutes, you'll complete as many Weighted Swings as possible. Rest 1 minute and rinse and repeat! You want to make sure you're getting a least 30-seconds of Swings.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pushing Movements
Core Movements
Squatting Movements
It's All in the Hips
